Thursday, December 8, 2016

No more excuses... Move your body!


With all of our papers, projects, presentations, and not to mention finals coming up, how can a busy college student make time for fitness?
Well, what is fitness in the first place?
       “Fitness means being able to perform physical activity”.      
-     WEB MD
It’s pretty simple isn’t it? Yet, a lot of us struggle squeezing in time to work out. We often find ourselves saying that we don’t have time or initiative. Let me be a friendly reminder that you make time for what you want! I’m a firm believer that the worst workout, is no work out.
So, in hopes that we can make time for fitness, here are some solutions to common excusesJ
Possible Excuse:

1)     “I don’t have time”.

2)     “I’m too tired”.

3)     “I’m not interested in exercise”.


1)     Make time! As a CSULB student you can go to the SRWC Monday-Sunday throughout the semester.  Make time in between classes or during the weekend.

2)     Working out actually gives you energy! Also produces the “feel good” endorphin hormone. So, get some energy with a workout!

3)     Find an activity you love. The SRWC has Racquetball, Rock Climbing, Swimming, Volleyball, Basketball, etc. Team up with a friend and try something new!
Confidence, Energy, Motivation, and better health are just a few benefits of

getting in tune with your fitness !

By Marisol Gutierrez

Monday, November 21, 2016

A Guide to Better Sleep for the College Student

1. Make a schedule and stick to it!
Set a time to wake up and when to go to sleep by organizing your day hourly. Remember, this will only be effective if you start your day when you originally planned it.

2. Avoid caffeine before bed
Try to avoid caffeinated beverages such as energy drinks, tea, soda and chocolate, 6 hours before calling it a night. This will allow your body just enough time to digest it and leave your system.

3. Eat about 2-3 hours before going bed
Food has calories, which equal energy! You need them to get you through your day. However, allow your body time to digest your meals for better quality sleep.

4. Hydrate!
Replenish your body with plenty of water throughout your day to keep your body going. Drinking water is really important, to switch things up, add lemon and cucumber with mint or mix in some berries. It is delicious and refreshing!

5. Nap Wisely
Napping is a great way to let your brain and eyes recharge as well as increase creativity to get you through your scholarly duties. Limit your nap to 1 hour maximum earlier in the day. Too long of a nap can interfere with a good night’s rest!

6. Stop screen time 1 hour before going to bed.
Most of us enjoy scrolling through our social media before going to bed, but we need to give our eyes and brain a rest. Our electronic devices produce blue light which signals the brain to stop the production of melatonin, the hormone that stimulates sleep. To keep that production flowing, put your phone down and install apps which project red light instead.

7. Prepare a restful environment.
Know yourself and your preferences that will allow you to get a good night sleep. Do you like soothing sounds playing in the background? Does it need to be pitch black? Do you need a fan on?

8. Associate your bed for sleep and sex only.
Do not do homework or any studying on your bed, that way your brain associates your bed for resting and sleep, among other activities. This will allow you to fall asleep sooner.

9. Meditating and Breathing
Relax your mind and body before calling it a night. This will allow you to slow down your heart rate to a healthy but peaceful level. Learn techniques online with an app or on YouTube.

10. Exercise Regularly!
Exercising has many benefits, if performed a couple hours before going to bed and if it is done on a regular basis it will relax your muscles, reduce stress, and help you fall asleep faster.

By Yesenia Garcia

Addiction and Recovery in College

The word “addiction” usually carries a negative connotation to it. People think of addicts as typically being unemployed or violent or even uneducated. Many would be surprised then to discover that, according to, “Those who are enrolled in a full time college program are twice more likely to abuse drugs and alcohol than those who don’t attend college.”
            This can be attributed to the many masks that addiction can wear and a variety of social-environmental factors that include stress from school, peer pressure, and experimentation with different substances. It’s not just alcohol addiction, there is also addiction to drugs such as marijuana, Adderall, and even diet pills.  By understanding addiction and creating an open discussion about recovery, we can begin to heal ourselves and destigmatize the concept.
            To this end, CSULB has established a collegiate recovery community known as Beach Recovery. Their main goal is to educate people about addiction in order to help remove the stigma and teach our community the facts about this disease. They believe strongly that it is a responsibility of the campus to provide a nurturing, affirming environment in which students can find peer support and recovery services while in school.
Going along with this idea, CSULB offers many great on-campus resources aimed at assisting you on your journey to self-healing.
  • New Beginnings” is a support group that offers open recovery for all addictions and meets every Monday from 5:30- 6:30 pm at the Soroptimist House on campus.
  •  We also have AA meetings which offer a 12-step program to deal with all types of addiction. They meet every Wednesday from 12 pm- 1 pm at Student Health Services room 268.

In an effort to foster an environment where addiction can be openly discussed and the stigma behind it removed, Student Health Services is here to help. You are not alone and you do not have to fight this on your own.

By Adam Vargas

Tuesday, November 8, 2016

Self Care at the Beach

Self-Care @ The Beach
            In between trying to get caught up on class readings, fitting in those internship hours, and scheduling that group project meet-up that you’ve been putting off, self-care is the last thing that’s on the mind of many college students. Far too often, students find themselves buried in their list of things to do and forget to pay their own well-being the respect that it deserves. With self-care, it is most effective to do little things more often than to wait for that big vacation that only comes once a year. Just as a car runs better with regular maintenance, so will you with regular self-care and self-love. The key is to incorporate little things into your day to give some attention to your mind, body, and spirit.
-        Pay yourself a compliment!
o   No, really. Take some time to really pause and reflect on the things that you take pride in and love about yourself.
-        Unplug yourself
o   Give yourself a little break from the needs of others and utilize that time doing something for yourself.
-        Start a journal!
o   Reflection is a powerful technique that can aid in healthy processing of all the things that are going on in our lives. Starting with just a few days a week can help in transitioning this practice into your life.
-        Don’t be afraid to ask for help if you need it
o   As a CSULB student, we have resources available to you if you need professional counseling or psychological services. If you feel that you need help, you don’t need to do it alone. For more information, visit the CAPS (Counseling and Psychological Services) website at or contact them by phone at (562)985-4001.
-        Take a quick nap
o   A quick 10-15 minute power nap can help in re-energizing your mind!
-        Make that doctor’s appointment you’ve been putting off
o   Make a little time to get caught up on immunizations and receive that annual check-up
-        Check out a new class!
o   To take on healing of the mind, body, and spirit, check out our Yoga for Healing class! For more information about this program, contact Kristen Fabiszewski by phone at (562)985-7075 or by e-mail at
-        Change the way you perceive your body
o   Challenge yourself to view your body in a more positive light! Check out our Body Positive class to cultivate self-love, reclaim health, and engage with a community to support a Body Positive lifestyle. For more information, contact any of the CSULB Body Positive Leaders:
§  Angela Girard (562)985-4664 or
§  Christina Goldpaint at (562)985-8252 or
§  Kristen Fabiszewski at (562)985-7075 or

-        Have a date with yourself!
o   Do something you love and reconnect with your inner self
-        Tell somebody what they mean to you
o   Express love and you will get love in return.
-        Practice mindfulness

o   Meditation and mindfulness can aid in managing stress and decreasing self-judgement to nourish the soul. Come join our 4 week class! To register, e-mail

By Clara Chang

Monday, October 31, 2016

Can Study Drugs Lead to Better Grades?

Can Study Drugs Lead to Better Grades?

When major exams come up, the pressure is on. Many college students throughout the nation hit the books only to realize that studying for a few hours may not be enough to make the grade. Prescription drugs such as Adderall, Ritalin, and Vyvanse are stimulants used to treat individuals diagnosed with attention deficit hyperactivity disorder (ADHD). In 2014, 9.6% of full-time college students used Adderall in the United States. A majority of those who have used Adderall and other stimulants have taken them for nonmedical reasons in order to concentrate on studying for long hours without feeling tired.
These “study drugs” affect one’s attention span, self-discipline, and impulse control ultimately allowing a person to focus on the task at hand, whether it be a 10-page essay or a cram session for a big chemistry exam. However, it is illegal to use, purchase, or sell these medications without a valid prescription. If caught, a person engaging in any one of these actions could be charged with a felony.
Another problem with drugs like Adderall is that they can be habit-forming. Sure, they can give you that extra edge you need to study harder but abusing study drugs over time can lead to depression, anxiety, tremors, addiction, and many more adverse side effects. So why put yourself at risk when there are other ways to get better grades? We all know that college is not a walk in the park, so if you think you could improve your study habits or if you feel overwhelmed with school, there are resources on campus to help you!

Learning Assistance Center (LAC) at Horn Center

Drop-in tutoring is available at the LAC to help you become more academically successful. Tutors are available during specific hours throughout the week. Get help on subjects like biology, business, chemistry, math, and various GE and Humanities courses and learn valuable study tips that will maximize your learning. Individual tutoring is also offered for $13 per 50-minute session. This is a great low-cost method if you want a tutoring experience that is more tailored to your needs and goals. For more information, call the LAC at (562) 985-5350 or visit Horn Center Room 104.

Counseling and Psychological Services (CAPS) at Brotman Hall
Sometimes, life comes at you from all directions. It can get stressful very quickly when school, family obligations, relationships, and personal goals demand your attention all at the same time. CAPS, or Counseling and Psychological Services, at Brotman Hall Room 226 offers short-term individual counseling, group counseling, and career development counseling with mental health professionals. Call (562) 985-4001 or visit to learn more.

Alcohol, Tobacco & Other Drugs (ATOD) 
ATOD is located in the Student Health Services building. We offer free substance abuse counseling for students. Talking to someone confidentially can be very helpful in figuring out your situation and how to make changes. Call (562) 985-4609 for more information. 

by Monica Roque

Monday, October 24, 2016

De-Stress at the Beach!

DE-STRESS @ the Beach! 

1. Utilize the Student Recreation and Wellness Center (SRWC)

Cortisol and adrenaline are the hormones responsible for the stress triggering the fight-or-flight response.
Be your own hero and fight off those stress hormones by attending their daily guided group fitness classes, doing cardio, lifting weights for muscular endurance, or simply letting your muscles relax in the jacuzzi.

2. Receiving the Learning Assistance Center’s Services
Whether you want the A or that passing grade, the LAC, has the tools you need! It’s conveniently located in the Horn Center.

  • Drop-in tutoring (free)
  • 1-on-1 tutoring ($13 per 50 minute session)
Learn how to enhance your learning skills such as time management, stress and anxiety reduction, planning for research projects and papers, or adding a 1 unit Supplemental Instruction class to get your lecture questions answered is what the LAC can do for you. Book your appointment now!

3. Health Resource Center
Take advantage of what you’ve paid for! The Stress Less workshop is offered every Friday from 10:30 am to 11:30 am. Come understand what stress is, pinpoint how it affects you, and learn how to develop healthier coping techniques. You will also learn effective and easy to follow breathing strategies!

4. Beach Balance

Located on the second floor of the Student Recreation and Wellness Center, Beach Balance offers weekly events, Monday through Friday. During Meditation Mondays, from 5-6 pm a certified instructor will guide you through a meditation. Get your refreshing Spa Water on Tuesdays to keep pushing through the week. During the Well Wednesday’s edition, there is finally a designated place for you to nap in. Go take a breather and nap in their comfortable indoor hammocks. With free 15-minute massage therapy, every other Thursday, who could not resist! Fridays is safe sex Fridays offering free condoms!
In addition to the free services, there is a range of massage therapy options from licensed massage therapist who specialize in Swedish and Deep Tissue massage. Hot stone therapy, aromatherapy, and cupping therapy are only some examples. These are at a cost to students but greatly discounted, starting at $25 for 30 minutes to $45 for one hour.

5. Counseling and Psychological Services (CaPS)
CaPS offers a variety of outstanding services to you at no additional charge. From individal counseling appointments to therapy groups, workshops, and programs relating to various topics. Some of these topics inclde, Rainbow Café, Graduate Student Support Group, SisterFriends, Latina Connection Conference, Project Ocean, and Test and Public speaking anxiety. For a more detailed list and description of each of their services, take a look at their website.

6.   Earl Burns Miller Japanese Garden
Take a relaxing walk out to CSULB’s own Japanese garden. With its colorful koi fish, quiet, green and refreshing environment who wouldn’t want to take a break. Across from parking lot 16, you can visit Tuesday through Friday from 8 am to 3:30 pm and Sunday from 12 pm to 4 pm. Although admission is free, there is a coupon to feed the Koi fish for free!

7.     Talk to your advisor!
Planning out class schedules, or perhaps choosing a major can be troublesome, but you don’t have to do it alone. Schedule an appointment to seek guidance from an advisor. To do so, log in via Advisor Connect by using your student ID, there, you will be able to determine which department and which academic advisor you are able to meet with. 

By Yesenia Garcia

Tuesday, October 18, 2016

LGBTQ Health

LGBTQ Health

Sometimes the LGBTQ community may feel reluctant to seek out health services for many different reasons. In this blog, we at Student Health Services want to let anyone that may identify as LGBTQ that we are here for support, offer free health resources, and can refer to outside places that offer free services as well.
The Student Health Services provides free or low cost general medical care for all students at CSULB. We provide confidential, quality medical care by licensed providers. You can schedule appointments by calling, from our website or by walking in. We also offer free health education counseling about STIs, HIV, safer sex, and partner communication.  Additionally, we offer free HIV tests Monday-Thursday each week. These appointments are 30 minutes and are completely confidential.
Looking to go somewhere off campus? The LGBTQ Center on 4th Street in Long Beach offers:
·       Free support groups, workshops, and even counseling.
·       Free walk in HIV testing
·       Free STI testing. Just call and make an appointment at (562)-434-4455.
Another clinic in Long Beach that specializes in care for LGBTQ persons is the Long Beach Health Center on the St. Mary’s Medical Center Campus on Elm Avenue.
Ever heard of PrEP? PrEP is a more recent prevention method in which people that do NOT have HIV take a pill daily to reduce their risk of becoming infected. There are many local areas where one can get on PrEP. To find a location near you go to:
Health encompasses many aspects from physical to mental, and it is very important to know where to seek help if wanted or needed. Feel free to contact us if you have any questions, we are here to help!
Health Resource Center: (562) 985-4609 or email us at:

By Marisol Gutierrez

Thursday, October 6, 2016

Sexual Assault: What can you do???

Sexual Assault: What can you do? 

Some of the latest statistics indicate that 1 in 4 women experience sexual assault while in college. This is a relatively large percentage of cases reported. You can imagine how many sexual assaults are unreported. The number of sexual assault cases are becoming more publicized on college campuses. Because of these high numbers, colleges have implemented a number of programs to prevent sexual assault.

Believe it or not, we can prevent some of these situations from occurring. We can do so by becoming an active bystander. Prevention Awareness Uniting Students with Empowerment (PAUSE) is a CSULB program aimed at encouraging students to intervene to prevent sexual assault from taking place.

Many times students do not intervene because they are unsure what to do or expect someone else to intervene; hence, your top priority should be your safety. There are three different methods students can perform: direct, delegate, and distract. These are known as the 3 D’s.

Direct: Encourages students to directly communicate with all parties involved. Let’s say you see a guy put a pill in a girls drink, you can exercise the direct method by saying, “Hey, I just saw you put something in her drink!”

Delegate: Assign tasks to parties involved and other bystanders as well.  For example, you see a guy getting aggressively intimate with an obviously drunk girl at a bar. You can tell the bouncer to get him away from her. Or let’s say you are at a party and your friend is passed out and there is vomit on the ground next to her. You would call 9-1-1 to get her medical help right away.

Distract: You can choose to either distract the perpetrator or the potential victim. An example would be that you are at a party and your friend is being encouraged to drink shot after shot by a guy you know has been into her for a while. However, your friend has told you she doesn’t feel the same way but thinks they can be friends. You decide to distract the situation by grabbing your friend away and saying that you need her to go with you to another party down the street.

We can all come together to make campus safe for everyone just by speaking up, doing something, or even calling for medical/police assistance. If someone was trying to harm someone we knew, we would want someone…anyone to intervene and help them. And all its takes is recognizing there’s a problem and taking action. 

Health at Every Size (HAES)

Health at Every Size (HAES)

          Did you know that being thinner does not necessarily mean that you will be happier or healthier? This tends to be a misconception that the majority of us believe. The principles of Health at Every Size (HAES) by Linda Beacon “supports people of all sizes in finding compassionate ways to take care of themselves.”

So, what are the principles of Health at Every Size?:

  • Celebrates body diversity.
  • Honors the differences in size, age, race, ethnicity, gender, disability, sexual orientation, and religion. 
  • Values body knowledge and peoples lived experiences.
  • Finds the joy in moving one’s body and eating in a flexible manner that honors internal cues of hunger and appetite.

Linda Beacon alongside the Association for Size Diversity and Health (ASDAH) have created the Health at Every Size pledge. You can be a part of the over 10,000 people that have signed showing their support to the principles of HAES values. Be a part of this aspiring pledge at:

By Marisol Gutierrez

Monday, September 26, 2016

On-Campus Food Hacks for the Busy Student

On-Campus Food Hacks for the Busy Student
            Running late for class and skipped a meal? We’ve all been there. No one wants to sit in class with a grumbling stomach, so here are some quick and hearty meal options you can grab on campus!

Convenience Store Hacks:
The Beach Hut, Bookstore, Corner Market, and The Outpost convenience stores are packed with nutritious options for the starving student on the go. Light breakfast options like mini cereal bowls, low fat or 2% milk, or self-serve warm oatmeal with a banana are simple and easy to prepare. Pretzels, nuts, apples, and ready-to-eat sandwiches and salads are the perfect snacks to hold you over until lunch time. You can also grab a healthy fruit smoothie from the beverage brands Naked or Odwalla. Each of these cost $5 or less!

University Dining Plaza (at the USU) Hacks:
Beach Walk Café – USU 3rd Floor
The Beach Walk Café is packed with nutritious foods and also offers vegan and vegetarian options. Satisfying choices such as the Avocado Chicken Wrap, Protein Bowl, and Turkey Pesto Sandwich are just some of the many healthy menu items available here. Everything on the menu costs under $8.

El Pollo Loco – USU 2nd Floor
Not looking for a full meal? El Pollo Loco’s sides such as seasoned rice, black beans, corn, or steamed broccoli can be paired with a leg of El Pollo Loco’s famous fire-grilled chicken for a small yet filling lunch. Sides cost as little as $1.89 for small and $3.59 for large.

Subway – USU 2nd Floor
Customize your Subway sandwich with whole grain breads and a variety of fresh vegetables. Take advantage of the six-inch sub of the day for only $3.50 and stretch your dollar! There are seven different sandwiches to choose from, one for each day of the week, like tuna or sweet onion chicken teriyaki. It’s a great way to sample the menu and silence that growling stomach.

            Get creative with the food options available here on campus. With a little searching, you’re sure to find delicious and affordable food on campus to keep you going!

by Monica Roque


Tuesday, September 20, 2016

There is No Wrong Way to Have a Body

There is No Wrong Way to Have a Body
            As individuals of the CSULB community we are all probably familiar with these common stressors: school, work, personal relationships, money, etc. However, some of us may be hesitant to acknowledge another common worry- poor self-body image.
            From a very early age, many external factors can condition girls to think that their appearance is the most important thing about them. Whether it’s the media, family, or peers, the idea of what a girls are supposed to look like is hammered into their minds. Guys don’t fare any better. Boys are exposed to the media's idea of what a man is supposed to look like: muscular, handsome, and fearless. We are presented with these unobtainable body images and are expected to try and look like them. For both boys and girls, not meeting any or all of these qualifications can lead to feelings of inadequacy and self-loathing.
            The bottom line is this: there is too much stress and pressure in life already without turning on yourself. If you can learn to love yourself, you will realize just how beautiful you already are. This may sound like a daunting task, which is way the Health Resource Center is here to help.
            The Body Positive is a social movement that helps individuals learn to love themselves while also promoting a positive body image. Its founders, Connie Sobczak and Elizabeth Scott, began the movement in 1996 with the goal of helping people overcome conflicts with their bodies so that they can lead happier and more productive lives. In an effort to promote their work, the Student Health Services created Body Positive @ The Beach, an eight week series for CSULB students to begin a journey of self-love and self-acceptance. In addition, Student Health Services is hosting a community presentation and workshops to introduce the campus community to the core concepts of The Body Positive.
            The community presentation will take place on Tuesday, September 20th at the Anatol Center from 3:30-5:00pm here on campus. Thanks to a generous donation from Centers for Discovery, a local eating disorder treatment facility, The Student Health Services was able to invite one of the founders of The Body Positive, Connie Sobczak, to conduct these presentations. This community event is open to all students, staff, faculty as well as the public. We encourage interested participants to bring any family and friends who may benefit from this positive message.
            There will be a Staff & Faculty workshop on Wednesday, September 21st from 12pm-1:30pm at the Barrett Athletic Administration Conference Center. There will also be a student workshop on Wednesday, September 21st from 3:30pm-5:00pm in USU room 303 (Redondo Room). For both of these workshops, we ask that you RSVP as space is limited. Refreshments and snacks will be provided at both the presentation and the workshops!

                        We recommend that individuals come by and take advantage of these helpful services. The process of learning to love yourself is not an easy one. That is why we’re here to offer you support and show you that you are not alone in your struggle.  Please contact or call (562) 985-4664 to RSVP for more information or to RSVP for any of the upcoming events. 

by Adam Vargas

Smoking or Vaping on Campus? Sorry! After Sept 1 No More

Smoking or Vaping on Campus? Sorry! After Sept 1 No More

CSULB students, welcome back to The Beach! We have a new policy that will go into effect this semester: Starting September 1st, 2016 our campus will be smoke, vapor, and tobacco free. This new policy is being implemented through the BREATHE campaign, which promotes everyone’s right to breathe fresh air. If you’re curious as to how this new policy may affect you, check out scenarios below:

Scenario 1: You’re leaving the library after a long study session with your Starbucks in hand, bag full of books, and a look that says you are ready to go home. You step outside and your nostrils are soon hit with the smell of second-hand smoke. Fumes are everywhere and now they are all you can notice.

Impact on You: This scenario will soon be a thing of the past. Starting September 1st, smoking, vaping, and tobacco products will be prohibited on campus.

Side Note: Although you may not be a smoker, you’re probably aware of how difficult it can be to stop smoking. Let’s try and be empathetic to those who will soon be unable to smoke on campus. Your patience, support, and understanding are all needed to make this campus a healthier place.

Scenario 2: You’ve just finished preparing for a big test. You’re mentally drained and need an afternoon pick-me-up. You light your cigarette to unwind and all you notice are people giving you dirty looks or avoiding your path. No matter where you move, people seem to be upset.

Impact on You: Because of the new policy, you will have to travel off campus to either 7th street orBellflower Blvd to smoke. Students who may have difficulty not smoking are encouraged to stop by the Student Health Services for help.

Side Note: No one likes being told what to do. You’re probably sick of constantly hearing how bad smoking is for you. This policy is not an attempt to force you to quit smoking. This policy is to create a healthier environment for all. 

If you are trying to quit smoking, or just make it through the day, Student Health Services is here to help. We offer many resources such as:
  •  Free Nicotine Replacement Therapy (Patches, Gum)
  •  Non-Nicotine Medication (Zyban)
  • We also offer a support group calledNew Beginnings, which offers recovery support for all addictions, every Monday from 5:30- 6:30 p.m. at the Soroptomist House on campus. 
  • Individual health education counseling 
  • For more information contact Heidi Ortiz at (562-985-5859) or at
bBy Adam Vargas

Five Benefits of Exercise Did you know that exercise can provide significant benefits to help us breeze through classes, improve our grad...